[sidebar] While any sauna will do, this particular case was made with research performed using a far infrared sauna (think of the ultrasound heat therapy physical therapists use, just without as deep of a penetration into the muscles). Michele Olson, PhD, a principal researcher at the Auburn University Montgomery Kinesiology Laboratory, had 12 volunteers sit in a far infrared sauna for 10-15 minutes, and then do typical stretches, like hamstring stretches, in the sauna. For comparison, the same 12 people also relaxed in a standard gym environment (which is usually 70° F, 50% humidity) for 10-15 minutes, then did the same stretches. The results? Stretching in the sauna led to a 205% improvement in flexibility. These triple digit gains jive with previous research suggesting that the more deeply penetrated the heat, the better your flexibility will be. If your gym, nearest tanning salon, or day spa, doesn’t have a far infrared sauna (they’re currently being used in about 5,000 locations across the country), you can hit the steam room or even go stretch on the deck of an indoor swimming pool—the warm, humid environment will help your muscles be more pliable. Even applying heating pads or taking a warm shower will work. Just make sure to rest there for 10-15 minutes before stretching. “You don’t want to stretch those tissues when they’re cold,” Dr. Olson says, as doing so may set you up for injury. To increase your flexibility for the long haul, aim to stretch three times a week for 10-15 minutes—making sure your muscles are nice and warm first. More from Prevention: Best Stretches For A Longer, Leaner Body
